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Gilgil fullbody
by Gil F.
1 athletes joined
Program Description
.
Program Overview
Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jun 26, 2024 10:42
Last Edited
Jun 26, 2024 11:47
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
2
Squat (Barbell)
3 Sets
6-8 Reps
3
Deadlift (Barbell)
3 Sets
6-8 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Leg Curl
2 Sets
8-12 Reps
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
Day 2
1
Push Up
2 Sets
25 Reps
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
3
Bench Press (Barbell)
4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
7
Bayesian Curl
2 Sets
8-15 Reps
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
2
Squat (Barbell)
3 Sets
6-8 Reps
3
Deadlift (Barbell)
3 Sets
6-8 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Leg Curl
2 Sets
8-12 Reps
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
Day 2
1
Push Up
2 Sets
25 Reps
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
3
Bench Press (Barbell)
4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
7
Bayesian Curl
2 Sets
8-15 Reps
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
2
Squat (Barbell)
3 Sets
6-8 Reps
3
Deadlift (Barbell)
3 Sets
6-8 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Leg Curl
2 Sets
8-12 Reps
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
Day 2
1
Push Up
2 Sets
25 Reps
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
3
Bench Press (Barbell)
4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
7
Bayesian Curl
2 Sets
8-15 Reps
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
2
Squat (Barbell)
3 Sets
6-8 Reps
3
Deadlift (Barbell)
3 Sets
6-8 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Leg Curl
2 Sets
8-12 Reps
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
Day 2
1
Push Up
2 Sets
25 Reps
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
3
Bench Press (Barbell)
4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
7
Bayesian Curl
2 Sets
8-15 Reps
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
2
Squat (Barbell)
3 Sets
6-8 Reps
3
Deadlift (Barbell)
3 Sets
6-8 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Leg Curl
2 Sets
8-12 Reps
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
Day 2
1
Push Up
2 Sets
25 Reps
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
3
Bench Press (Barbell)
4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
7
Bayesian Curl
2 Sets
8-15 Reps
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
2
Squat (Barbell)
3 Sets
6-8 Reps
3
Deadlift (Barbell)
3 Sets
6-8 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Leg Curl
2 Sets
8-12 Reps
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
Day 2
1
Push Up
2 Sets
25 Reps
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
3
Bench Press (Barbell)
4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
7
Bayesian Curl
2 Sets
8-15 Reps
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
2
Squat (Barbell)
3 Sets
6-8 Reps
3
Deadlift (Barbell)
3 Sets
6-8 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Leg Curl
2 Sets
8-12 Reps
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
Day 2
1
Push Up
2 Sets
25 Reps
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
3
Bench Press (Barbell)
4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
7
Bayesian Curl
2 Sets
8-15 Reps
Day 1
1
Squat (Bodyweight)
2 Sets
20 Reps
2
Squat (Barbell)
3 Sets
6-8 Reps
3
Deadlift (Barbell)
3 Sets
6-8 Reps
4
Leg Extension
2 Sets
8-12 Reps
5
Leg Curl
2 Sets
8-12 Reps
6
Chin-Up (Weighted)
3 Sets
6-12 Reps
7
Straight Leg Calf Raise
2 Sets
8-15 Reps
Day 2
1
Push Up
2 Sets
25 Reps
2
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
3
Bench Press (Barbell)
4 Sets
6-12 Reps
4
Bent Over Row (Dumbbell)
3 Sets
6-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
7
Bayesian Curl
2 Sets
8-15 Reps